Lindsay giving us a great overhead position for her squat snatch! WL 15-20min to Find 1 RM Squat Snatch Then 5×2 @ 80% of 1RM Squat Snatch Give the volume a break today because…
It’s a heavy and fast kind of day! WL 15-20min to find 1RM Clean & Jerk MetCon 1000m Row for Time Lift heavy and row fast. Let’s get it done!
Consistent work creates consistency. Similarly, practice doesn’t make perfect. Perfect practice makes perfect. WL EMOM x 30 Even = 2 Power Snatches (~85% of 1RM) Odd = 30 DUs A little bit of this; a little bit of… Read more »
Strength/Skill 15-20min to Find 1RM Thruster MetCon 5min AMRAP Thrusters (70% of 1RM) 2min rest 1min AMRAP Thrusters (50% of 1RM) Thrusters on thrusters on thrusters. It’s going to be a good day!
Testing out the snatch! Don’t forget to support our fellow IHCF Athletes at the Festivus Games this weekend! Details to come! WL 15-20min to find 1RM Snatch MetCon CFG Open WOD 14.1 10min AMRAP 30 DU’s 15… Read more »
Sean moving some big weight with the floor press, the last time we attacked it. Here it comes again! Strength/Skill 15-20min to find 1RM Floor Press MetCon For Time Accumulate Total of 100 Jumping Pullups or 50 Kipping… Read more »
Want to find a way to express your combination mobility and stability in an interesting way? Think Turkish Getups! WL 15-20min to Find 1RM Split Jerk MetCon 1000m Row Make it quick, people. Make it quick!
It’s not overly regular that we actually get to make a snow angel instead of just a sweat angel. Fantastic! Strength/Skill 15-20min to Find 1RM Deadlift MetCon 30 Reps for Time DB Bears (30/20)* *Deadlift, power clean,… Read more »
Let’s get to rowing and squatting! This day was last done on October 19, 2015 Strength/Skill 15min to Find 1RM Front Squat MetCon Tabata Row *Score is total calories
Been doing lots of good work, Sean. Keep it up! This Saturday from 9am to 10 or 10:30am is our first annual HalloWOD for IHCF Athlete’s. The buy-in to this workout is simply going to be wearing a costume…. Read more »
What was once a challenge becomes easier with time, patience and practice. Look at Ashley flying onto the box during the Challenge WOD earlier this week.
Challenge WOD 4
3 Power Cleans (95/65)
6 Push ups
9 Down ups
*1min rest between
*Pick up where you left off
*Sprint: tng cleans
Optional Buy Out
*Intervals help to preserve high intesnisty and consistency. This will also give you a picture of what energy system you are least proficient in (phosphocreatine, glycolytic, and oxidative). If your numbers drop somewhere in the 3 rounds, it is a good indicator of where you should be spending more time.
*Also because these are intervals we are able to improve fat burning.
*You might have heard of HIIT and the benefits of HIIT? This is that!